Warm-up:

500 (200 Swim/100 Kick/100 Swim/100 Kick)

Main Set:

8 x 50 (on 1’-1:20)

-25 Strong Kick/25 Sailboat

4 x 125 (on 2’-2:30)

-100 Pull (build)/25 Kick FAST

3 x [2 x 25 FAST Swim w/ 5 sec rest…50 Ascend 10 sec rest…100 Mod. Pull 20 sec rest]

8 x 50 (on :55-1:15)

-25 Drill/25 Build

500 Fins

200 Strong Swim/50 ez Kick/200 Ascend/50 ez kick